Karelle Laurent Nutrition & Lifestyle Medicine

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Loulé
Karelle Laurent Nutrition & Lifestyle Medicine

As a registered nutritional therapist, my focus is to help client to address the underlying causes behind their symptoms & health concerns.

Empowering clients to achieve their full potential by helping them define their best nutritional & lifestyle choice

13/08/2025

Thinking of joining the Gut Health Challenge? Here’s what past participants had to say:

🌿 “A complete lifestyle reset”
“I joined with the hope of gut health, but it ended up transforming our whole family’s approach to food! The recipes, the community, and the support made all the difference. My kids even joined the 30 plants/week challenge.” – April

🌿 “Lost 2.5 kg and felt great!”
“I discovered new foods like quinoa, batch cooked every week, and loved the support calls. The meals were satisfying, easy to make, and I lost 2.5 kg in 3 weeks without counting a single calorie.” – Jo

🌿 “Real takeaways that stuck”
“This challenge helped me cut down bread and pasta, eat more vegetables, and rethink my plate. I now make my own granola, use kimchi daily, and actually feel less bloated. Thank you for making it all achievable.” – Maxine

The results are real — and they’re not about perfection. They’re about connection, consistency, and learning what works for your gut.

✨ Starts September 15
✨ €49 early bird until August 15
✨https://www.karellelaurentnutrition.com/guthealthchallenge or send me a PM for the link!

10/08/2025

Nutrition Chats – Real Talk, Real Food, Real Life 🍇

At our retreats, we don’t do lectures – we do chats. And our "Nutrition Chats" are exactly that: relaxed, sofa-side conversations led by me, Registered Nutrition Therapist. 💬✨

These sessions are all about real, evidence-based info blended with everyday lifestyle strategies. Think probiotics, balanced diets, and realistic changes that actually fit into your busy life – all discussed openly, with a good dose of laughter, friendly debate, and of course… nibbles! 🧀🍓🥕

Whether you're curious, confused, or just love talking food, this is your space to ask, share, and learn without judgment.

So come, get comfy, grab a snack, and let’s chat! 💛
Discover more about our retreats here:
https://www.karellelaurentnutrition.com/cyclingnutritionwellness

08/08/2025

You asked for it… and it’s coming back — better than ever.

The next 21-Day Gut Health Challenge starts Monday, September 15th, and early access is officially open 💚

This isn’t about cutting out all your favorite foods or following a rigid plan. It’s a realistic reset — designed to reduce bloating, support digestion, and build gut-friendly habits that actually stick.

What’s new this round?
✔️ Fresh recipes & snack ideas
✔️ A simpler weekly structure
✔️ Two live Zoom calls to keep you motivated
✔️ Tools to help you build long-term gut health

🎉 Early bird price: €49 until August 15th
(then €69)

👉 Grab your spot here:
https://www.karellelaurentnutrition.com/guthealthchallenge

05/08/2025

Want more energy in the morning? It actually starts the night before. 💤

Getting proper rest sets your whole day up — and it’s not just about more hours of sleep. It's also about when you eat, how you wind down, and even exposure to light.

👉 One small tip: Avoid eating too late — your gut needs rest too, not just your mind.

Ready to boost your energy without reaching for another coffee? I share the daily habits that really make a difference on the blog.

https://www.karellelaurentnutrition.com/post/energy-boosting-daily-habits

30/07/2025

CLIENTS ACHIEVEMENTS | While many are on holiday, a few of my athletes have been out racing hard — sweating it out on trails and Ironman courses, chasing goals they’ve trained months for.

This month, I’m not only celebrating their incredible achievements, but also thinking of those who didn’t get the finish they deserved. Because even with the best prep, sometimes a tough day shows up when you least expect it — and it sucks. But every step still counts. 💪

✨ Andrea: Took on the North Downs Run — a 30K trail through the hills of Kent — and finished in 3h33 under 33°C. Brutal conditions! She said “never again”… and is already eyeing the next one.

🔥 Jean-Sébastien: Crossed the line at Ironman Les Sables in 12h31 — his first full Ironman, after training through the extreme Dubai heat.

🏁 Rob: Completed Ironman Lake Placid in 13h14 — his first full too — after months of training in Miami’s humidity.

Both Jean-Sébastien and Rob came in as strong runners, but long-course triathlon meant we had to completely rethink race nutrition — from fueling on the bike to managing hydration and gut tolerance in the heat. That strategy made a difference.

Whether it’s a finish line or not — it’s the discipline, the nutrition planning, the growth, and the grit that make me proud to support every step.

On to the next adventure. Always.

28/07/2025

He thinks it’s for him. I know it’s for me 🐾
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Early morning walks have become my favourite non-negotiable:
🌤 Light exposure for circadian rhythm
🧠 Nervous system reset
💪 Gentle movement to support digestion & energy
⁣
It’s simple. Free. And changes how I show up for the rest of the day.
⁣
How do you like to start your morning?
Share your morning ritual in the comments!

26/07/2025

Feeling flat, tired, or low on focus — even though you're eating well?
It could be your B vitamins.

B-complex vitamins play a role in:
– Energy metabolism
– Hormone balance
– Detox support
– Nervous system resilience (especially under stress)

I often recommend a good B-complex if you’re:
– Training regularly
– In perimenopause or on the pill
– Vegan (and only taking B12)
– Constantly tired, moody, or foggy

I look for active forms like methylfolate and methylcobalamin — they’re better absorbed and actually make a difference.

💡 And yes, B vitamins are water-soluble, so they don’t get stored — you need them daily.

This month´sblog shares how I choose supplements like this, and why they matter — especially for active people:
👉 karellelaurentnutrition.com/post/5-supplements-i-recommend

Wondering if you might benefit from one too?
Send me a message — happy to help.

25/07/2025

Bananas are the original grab-and-go snack 🍌

These may still be a little green, but they’re ripening into one of the easiest (and most underrated!) wholefood snacks out there.

✔️ Full of natural energy
✔️ A great source of potassium & vitamin B6
✔️ Gut-friendly — especially when slightly underripe, thanks to resistant starch that feeds your good gut bugs
✔️ No prep required — just peel and eat!

Perfect for busy mornings, between-meeting munches, or tossing into your bag when you’re on the go.

Karelle’s tip: If yours are too green, pop them in a paper bag with an apple or avocado — nature’s way of fast-tracking snack time!

These were from my own tree back when we lived in Singapore. I miss that tree — and the joy of picking breakfast straight from the garden.

Who else keeps bananas as a staple? 🍌

23/07/2025

Ever feel like your coffee just isn’t cutting it anymore? 😮‍💨

More caffeine, less energy.

It wasn’t until I started focusing on blood sugar balance, gut health, and sleep rhythm that things shifted

In this week’s blog, I share 3 energy-boosting habits that actually work (no crash included).

📖 Read the blog: karellelaurentnutrition.com/post/energy-boosting-daily-habits

We had a little ChatGPT fun with the photo 😉

19/07/2025

When it’s hot, you sweat more. You recover slower. You might feel more inflamed — in your joints, mood, or digestion.
That’s why I often recommend Omega-3s in summer.

Especially if you:
– Are training regularly
– Are in perimenopause and noticing brain fog or mood swings
– Aren’t eating oily fish 2–3 times a week

EPA and DHA from fish oil can support hormone balance, reduce inflammation, and ease things like hot flashes, PMS, and even joint pain.

I always start with food — sardines, mackerel, wild salmon — but sometimes a top-up is needed.

Curious if you're getting enough? This week’s blog breaks it all down:
👉 karellelaurentnutrition.com/post/5-supplements-i-recommend

Want to know which brands I trust or test your Omega-3 levels?
Send me a message — I can guide you.

16/07/2025

A client recently told me:
“I know I should drink more… but I just forget.”

Sound familiar?

Hydration isn’t just about drinking more — it’s about replacing minerals, especially in warmer climates like the Algarve ☀️ or if you’re training regularly.

A few easy upgrades that make a difference:
🧂 Add a pinch of sea salt or Himalayan salt to your water
🥬 Include mineral-rich foods like leafy greens, pumpkin seeds, and miso
🍋 Infuse your water with citrus or herbs to make it actually taste good

These simple tweaks support focus, energy, and even your mood.

📖 I’m sharing my favourite hydration tips — plus two other energy-boosting habits — in this week’s blog.

👉 Head to karellelaurentnutrition.com/blog or tap the link in bio.

What’s in your water bottle today? Share your favourite add-ins below!

11/07/2025

July is bursting with flavour!
Eating seasonally isn’t just tastier — it’s also better for your digestion, your microbiome, and even your mood.
⁣
Right now, I’m loving: tomatoes, courgettes, cucumber, basil, and fresh figs 😍
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I always encourage clients to build their meals around what’s in season — it tends to be more nutrient-dense and naturally aligns with what our bodies crave.
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🌱 What local foods are showing up in your kitchen this week?

Comment below with your seasonal favorite!

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Loulé

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https://www.karellelaurentnutrition.com/

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About Karelle

I discovered nutrition therapy shortly after the birth of my second child who suffered repeated allergies, as well as ear and respiratory infections. As a result of several life events, I also struggled with adrenal fatigue, severe anaemia and gut dysbiosis.

Inspired by the power of nutrition, I embarked on a learning journey to become a nutrition therapist with the Institute for Optimum Nutrition in the hope to help people in their wellness journey.

In addition, I had an interest in triathlon and endurance sports. Surrounded by athletes expressing their needs for nutritional advice, it became evident that combining my two passions made absolute sense.